Medicine-Ball Kneeling Glute Press
The Medicine-Ball Kneeling Glute Press mainly works the glutes & hips, with help from the hamstrings, lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Medicine-Ball Kneeling Glute Press Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
How to do the Medicine-Ball Kneeling Glute Press
Get on your hands and knees on the floor, placing a small medicine ball securely behind the knee of your working leg.
Keep your hands directly beneath your shoulders and your knees beneath your hips, engaging your core to keep your back flat.
Squeeze your glutes and press your heel up toward the ceiling while keeping the ball firmly wedged in place.
Lift your leg until your thigh is roughly parallel to the floor without arching your lower back.
Lower your leg with control back to the starting position, maintaining tension on the ball throughout the movement.
Medicine-Ball Kneeling Glute Press FAQs
What muscles does the Medicine-Ball Kneeling Glute Press work?
The Medicine-Ball Kneeling Glute Press mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.
What equipment do you need for the Medicine-Ball Kneeling Glute Press?
None. The Medicine-Ball Kneeling Glute Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Medicine-Ball Kneeling Glute Press go on?
It belongs on leg day in a push/pull/legs routine.
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